Advanced Bicycle Handling Skills

Transcription

1 Advanced Bicycle Handling Skills DECEMBER 2013 Three lessons to advance middle school students bike riding skills and confidence PART I: Balance and Slow Riding PART II: Maneuverability PART III: Hazard Avoidance Washington State Department of Transportation Washington State Office of Superintendent of Public Instruction Materials Created and Presented by: Federal funding for this curriculum is provided from the Washington State Department of Transportation to the Office of Superintendent of Public Instruction. Additional resources and program information are available at

2 Welcome to the Advanced Bicycle Handling Skills. Teaching these three lessons will help your students grow as bicycle riders, bringing a new level of skill and confidence to their riding. The lessons will be an exciting addition to your bicycle safety curriculum, whether you are looking for ways to improve student safety, build confidence on the road, or want new skills to challenge them. These lessons are designed for middle school students who have already completed and are competent at the Bike and Pedestrian Safety Education Curriculum. The advanced lessons build on basic handling skills to continue to challenge and motivate students. The activities focus on enhancing the students bicycle balance, improving their maneuverability and steering control, and teaching several emergency hazard avoidance techniques. Lessons are designed for 45 minute class periods, however we recommend allotting additional time to practice these skills in class and encourage practice outside of class. The more opportunities a student has to practice these advanced skills, the more their riding will be competent, confident, safe, and secure. Some of these skills require demonstrations in order to properly introduce the material. Demonstrations could be performed by the instructor, or a capable adult volunteer. It is recommended that the person demonstrating the advanced skills is highly competent on a bicycle, has completed a bicycle safety course (e.g., Traffic Skills 101 as taught by the League of American Bicyclists), and feels that they have mastery of the skill. Additionally, adult volunteers are needed for the courses to monitor drills. Please contact Seth Schromen-Wawrin, Washington Bikes at Seth@WABikes.org or x301 if you have questions about these materials.

3 Advanced Bicycle Handling Part I: Balance and Slow Riding Before You Begin This lesson provides students with practice remaining balanced on a bicycle in adverse conditions. Why this lesson is important: Balance is an essential component to riding a bicycle. A rider can be thrown off balance by many different situations: gust of wind, looking over one's shoulder, traveling slowly, going over uneven terrain, etc. These drills provide practice maintaining balance while intentionally changing the rider s center of gravity and riding over bumps. As the student learns more advanced handling skills, balance remains essential to staying in control and feeling confident on their bicycle. This lesson builds the foundation for the skills to follow. The activities in this lesson can be structured so the entire class participates in each activity together, or as three stations with one-third the students rotating through each station. The amount of space available to set up the activities may determine which structure you use. Volunteers should be used as extra eyes and supportive words for the students. When students are using bikes, there are six expected behaviors you will want the class to uphold: 1. Respect the equipment if bikes get damaged, the program cannot happen. 2. Wear your helmet helmets are an important piece of safety equipment when riding a bike (regardless of if it is local law). Students will wear a helmet appropriately at all times when using the bikes. 3. Tie and Tuck tie your shoe laces, tuck them into your shoes, and tuck your pant leg or dress in a way it will not get into the chain. 4. Whistle stop when the teacher blows the whistle, that means stop and listen for instructions. 5. No skidding, no jumping skidding means you are not stopping safely and it is hard on the equipment. Jumping is not part of the curriculum (save it for the trails and BMX track). 6. Ride on the right bikes are vehicles, and vehicles travel on the right side of the roads. This lesson addresses the following Grade Level Expectations (GLEs): GLE Demonstrates fundamental motor skills and complex motor skills that contribute to movement proficiency. GLE Demonstrates understanding of movement concepts. GLE Understands safety rules and procedures in a variety of physical activities: Individual, dual/team, and lifetime activities. GLE Applies skills and strategies necessary for effective participation in physical activities. BALANCE AND SLOW RIDING - PAGE 1

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5 Advanced Bicycle Handling Part I: Balance and Slow Riding Lesson Plan Goal: To teach students advanced skills regarding maintaining balance on a bicycle. Objectives: the student will gain confidence and skill riding a bicycle in a straight line in difficult to balance situations. gain confidence and skill riding a bicycle at slow speeds. Equipment/Materials: Posters of the following skills course: Straight Line Riding Bikes and helmets Whistle Helmet tissue, surgical caps, large coffee filters, or other lice prevention measures Wooden board approximately 4 feet long (such as a two-by-four or plank). Marked area for skill practice 2 adult volunteers Preparation: Schedule adult volunteers Set up the Straight Line Riding course Create poster of skills course Set up all bikes and helmets in the space so they are organized by number (1 to 30+) Explain the to the adult volunteers the activities and their responsibilities. Instructions: 10 MINUTES 1. Gather students in a group. Tell the students that they will be working on their balance on a bicycle so they will be more competent and safer bicycle riders. Explain the expected behaviors and why they are important while riding with traffic. 2. Students get their helmets and bikes. Students tie and tuck, check helmet fit, and demonstrate ABC Quick Check as teacher observes. 3. Students walk bicycles outside. Park bikes and put toes to the curb to watch the demonstration. 30 MINUTES 10 MINUTES ON EACH DRILL 4. For each of the following three activities, explain the activity and the goal first. Provide teacher demonstration before gradually adding students into the group. SLOW RIDING IN A STRAIGHT LINE: Concepts: This drill is an opportunity to practice maintaining balance on a bicycle while riding slowly. A skilled bicycle rider is safe and in control of their bike at varying speeds. BALANCE AND SLOW RIDING - PAGE 3

6 Instructions: Students ride on the Straight Line Riding Course (see diagram) trying to go as slow as possible. Students should be in a single file line allowing extra space between each bike to avoid collisions. Students should travel one length (approximately 100 feet) in no less than 45 seconds. After each student has gone around the course once, have them practice scanning while riding slowly. As a culmination have a Snail Race competition. Have groups of 5 to 10 students line up in a straight line. They will start riding at the same time and need to ride in a straight line as slowly as possible. The goal is to be the last student to ride 20 feet without putting a foot on the ground or touching another rider. WEIGHT SHIFTING: Concepts: This drill is an opportunity to practice the ability to stay balanced on a bicycle as your weight shifts. All of these activities should be done at a relatively slow speed. Instructions: Have students ride around the straight line riding course trying to maintain straight and smooth motion. Tell students to practice standing up on their pedals, unweighting the saddle, and then sitting back down. Next, have students practice unweighting the saddle and then shifting their weight further back on the bicycle. Students who appear comfortable with this may be encouraged to touch their stomachs to the seat. Next, have students practice standing on their pedals and then take one foot off the pedal. Practice lifting one foot forward towards the front wheel, out to the side, and backwards, all while coasting in a straight line. Practice with the other leg. Possible addition: teach a cowboy dismount as a culmination. Students stand up on the pedals, take one foot off the pedal, lift it backwards over the seat and rear wheel, and bring it down on the other side of the bike. Standing on one pedal with both legs on the same side of the bike, students brake and step down. RIDING OVER BUMPS: Concepts: This drill practices the ability to stay balanced on a bicycle over uneven terrain. Instructions: Lay the wooden board down flat on the ground. Have students practice riding slowly across the short side of the board at a 90 angle. Unweight saddle and let bent knees and elbows act as springs to absorb shock. After students have ridden over the wooden board twice, turn the board 90 and have students ride onto the board. Students will try to stay balanced by riding in a straight line on the board for the whole length. 5 MINUTES 5. Students walk bikes back and replace bikes and helmets in numbered order. BALANCE AND SLOW RIDING - PAGE 4

7 Straight Line Riding Course Mark the course with chalk, paint, or markers. This is a basic loop course used in several lessons. Some adjustment to the course is acceptable to fit the space available BALANCE AND SLOW RIDING - PAGE 5

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9 Advanced Bicycle Handling Part II: Maneuverability Before You Begin This lesson provides the opportunity for students to learn how to avoid small obstacles on the road and advance their skills in maneuvering a bicycle. Why this lesson is important: It is important to know how a bicycle is able to move, what are its limits and its capabilities. By practicing making sharp turns and turning while traveling slowly, students become more capable and confident in their general riding ability. This leads to more secure handling and better hazard avoidance. The rock dodge is a technique to avoid small obstacles on the road such as a pot hole, rock, or broken glass. Sometimes you do not notice small obstacles until you are about to hit it, or there is not enough room to make a large turning motion. The rock dodge technique keeps bicycles moving in the same direction while turning the wheels enabling movement around the obstacle. To perform the rock dodge, a rider quickly flicks the handle bars to one side then turns back to the straight position. This causes the front wheel to turn around the obstacle, while keeping the bicycle moving straight and staying balanced. Sometimes the rear wheel will still hit the obstacle. This is acceptable because a bicycle is much more stable when the rear wheel hits an obstacle instead of the front wheel. For this activity, the rocks will be points on the road marked with sponges, rags, chalk, or anything that is visible but safe to ride over. These can be placed at several locations on the straight line riding course or a large loop. The riding in circles, figure-eight, and slalom activities require minimal setup as well. The circles and figureeight can be performed without guides, as the students are encouraged to go as tight as they can. The slalom requires a series of markers the students must pass first on the right, then left, then right, etc. To mark the course, place sponges, chalk, or other marker in a straight line spaced ten feet to two feet apart. The closer the markers are the harder the slalom will be. Markers do not have to all be the same distance apart. This lesson addresses the following Grade Level Expectations (GLEs): GLE Demonstrates fundamental motor skills and complex motor skills that contribute to movement proficiency. GLE Demonstrates understanding of movement concepts. GLE Understands safety rules and procedures in a variety of physical activities: Individual, dual/team, and lifetime activities. GLE Applies skills and strategies necessary for effective participation in physical activities. MANEUVERABILITY - PAGE 1

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11 Advanced Bicycle Handling Part II: Maneuverability Lesson Plan Goal: To teach students advanced skills regarding the maneuverability of a bicycle. Objectives: the student will gain confidence and skill in making tight turns. gain skills in avoiding potentially hazardous obstacles. Equipment/Materials: Posters of the following skills course: Straight Line Riding Bikes and helmets Whistle Helmet tissue, surgical caps, large coffee filters, or other lice prevention measures Sponges, rags, chalk or other markers to act as rocks and flags for the slalom 2 adult volunteers Preparation: Schedule adult volunteers. Plan out and paint or set up courses. Create poster of skills courses. Set up all bikes and helmets in the space so they are organized by number (1 to 30+). Explain the to the adult volunteers the activities and their responsibilities. Instructions: 10 MINUTES 1. Gather students in a group. Tell students that they will be working on maneuverability on a bicycle enabling them to be more competent and safer bicycle riders. Explain the expected behaviors and why they are important with traffic. 2. Students get their helmets and bicycles. Students tie and tuck, check helmet fit, and demonstrate ABC Quick Check as teacher monitors. 3. Students walk bicycles outside and park bicycles to watch the demonstration. 10 MINUTES 4. ROCK DODGE Concepts: This drill teaches a technique to avoid small hazards in the roadway. Instructions: Place a sponge or small marker to be a rock in several sections of the straight line riding course. Explain the rock dodge technique a gentle, quick flick of the handle bars so the front wheel avoids a rock. The back wheel may (or may not) still hit the rock either is fine. Students ride on the Straight Line Riding Course and practice the rock dodge when they come to a rock. MANEUVERABILITY - PAGE 3

12 20 MINUTES 6 MINUTES ON EACH DRILL 5. The following three activities involve students rotating through different stations. Each station should have a volunteer. For each activity, explain the goal and process first. Then demonstrate the activity before having students participate. RIDING IN CIRCLES Concepts: This drill is an opportunity to practice the ability to turn tightly and gain confidence leaning with a turn. Instructions: Pairs of students start riding in a medium sized circle (about 30 feet across) trying to maintain constant speed and shape. After a few laps, have students try and shrink their circles without slowing down, making tighter turns. After about 30 seconds, move on to the next pair. Have every pair go through in each direction (clockwise and counterclockwise) FIGURE-EIGHTS Concepts: This drill practices the ability to turn tightly while riding slowly. Instructions: Groups of 2 to 4 students follow the leader riding through a figure-eight at a slow speed. Students practice keeping consistent spacing and maintaining a smooth turn. With pairs, have students make the figure-eight tighter and slower while still negotiating smooth turns and maintaining appropriate spacing. SLALOM Concepts: This drill practices alternating tight turns. Instructions: Set up the slalom course using markers spaced between every 10 feet to 2 feet apart. Students practice riding through the slalom course. Start students off at a moderate speed and gradually ask them to increase their speed. On different passes through the course have students start by passing the first obstacle on the right and then on the left. Also practice making big swooping turns and tight short turns. 5 MINUTES 6. Students walk bicycles back and replace bikes and helmets in numbered order. MANEUVERABILITY - PAGE 4

13 Advanced Bicycle Handling Part III: Hazard Avoidance Before You Begin This lesson builds on the balance and maneuverability taught in Part I and Part II to teach two specific techniques to avoid crashes: the quick stop and the quick turn. These skills are advanced and may be a challenge for some students to grasp at first. You will need an adult confident in demonstrating these skills (a League Certified Instructor, highly competent bike rider, etc). Also, adult volunteers are essential to spot students while learning the techniques. Why this lesson is important: Even if you are a competent bicycle rider, follow the rules of the road, and stay aware of your environment, there still may be emergency situations where you need to stop or turn your bike very quickly. Imagine a car running a red light as you are about to enter an intersection, or a dog running out from between parked cars straight at your tires. These techniques allow the rider to evade a collision or, in worst case, reduce the speed that the collision will happen. To fully learn the techniques, students will need to practice them multiple times in class and continue working on them on their own. QUICK STOP The quick stop is a technique to reduce stopping distance while maintaining balance. It is accomplished by lifting off the seat and pushing the body back (shifting weight over the rear wheel) while braking. Weight shifting keeps weight over the back of the bicycle, reducing the likelihood of the rear wheel skidding. It also keeps the bicycle balanced. Building on weight shifting practice from the previous lesson, students will now incorporate braking. There are two risks with practicing the quick stop. One risk involves braking too hard and not shifting weight back enough, causing the bicycle to pitch over the front wheel. The second is that the rider focuses intently on making the bicycle stop and forgets to put a foot down once stopped. The result is they stop and tip over on their side. You will want adults to stand on either side where the bicycle are stopping to spot the rider. When learning the quick stop, riders will take three runs through the route to build into the quick stop. Each run should be done at a moderate to fast speed (depending on skill). Instruct riders to make a complete stop and put a foot down before continuing on the route. Riders should notice that each time their stopping distance is shorter than before. 1. Riders will try to stop quickly using only the rear brake. 2. Riders will try to stop quickly using both brakes but not shifting their weight. If the rear wheel skids, they should use less front brake. Be careful that riders do not use too much front brake, causing the bicycle to pitch over. 3. Riders will try to stop quickly using both brakes and shifting their weight back over the rear wheel. If the rear wheel skids, they should use less front brake. HAZARD AVOIDANCE - PAGE 1 Superintendent of Public Instruction. The full curriculum and program information are available at

14 QUICK TURN The quick turn is a technique used to make a very sharp 90º turn. It involves leaning deeply into the turn ( banking ). This builds on the handling skills from circle riding and slalom to make one smooth tight turn. The technique is started by making a (counter-intuitive) quick counter-steer, which shifts the rider s weight into the turn. To exit the turn, the rider leans out of the turn and straightens up. When describing the quick turn, it may be helpful to relate it to other activities with a similar motions. For example, the hockey stop when ice skating, or carving when skiing/snowboarding/skateboarding. This lesson addresses the following Grade Level Expectations (GLEs): GLE Demonstrates fundamental motor skills and complex motor skills that contribute to movement proficiency. GLE Demonstrates understanding of movement concepts. GLE Understands safety rules and procedures in a variety of physical activities: Individual, dual/team, and lifetime activities. GLE Applies skills and strategies necessary for effective participation in physical activities. HAZARD AVOIDANCE - PAGE 2 Superintendent of Public Instruction. The full curriculum and program information are available at

15 Advanced Bicycle Handling Part III: Hazard Avoidance Lesson Plan Goal: To teach students advanced skills regarding emergency hazard avoidance techniques for a bicycle. Objectives: the student will gain knowledge and awareness of potential collision situations. gain skills in emergency avoidance of collisions. Equipment/Materials: Posters of the following skills course: Quick Stop and Quick Turn Bicycles and helmets Helmet tissue, surgical caps, large coffee filters, or other lice prevention measures Whistle Marked area for skill practice 2 to 4 adult volunteers Preparation: Instructions: Schedule adult volunteers. Plan out and paint or set up courses. Create poster of skills courses. Set up all bikes and helmets so they are organized by number (1 to 30+). Explain the to the adult volunteers the activities and their responsibilities. 10 MINUTES 1. Gather students in a group. Tell students that they will build on previous work with balance and maneuverability to learn two techniques to avoid collisions. Explain that these are advanced skills which may be tricky to grasp at first. It is important to have the skills to avoid a serious hazard or collision, though hopefully they never will have to use them. 2. Students get their helmets and bicycles. Students tie and tuck, check helmet fit, and demonstrate ABC Quick Check as teacher monitors. 3. Students walk and park bicycles outside to watch the demonstration. 30 MINUTES (15 MINUTES ON EACH DRILL) 4. QUICK STOP Concepts: This drill teaches a technique to shorten a rider's stopping distance. Instructions: Tell students that they will learn a way to stop their bicycles in a shorter distance. It involves braking as well as weight shifting, like practiced in the earlier lesson. Describe the idea of shifting your weight over the rear wheel to avoid skidding. Have two adult volunteer spotters stand on either side of where students will be braking. Warn students about risk of pitching over if too much front brake pressure is applied without shifting weight back. Demonstrate this technique by riding through the course three times, first braking at the mark using only your front brake, then using both brakes, and then with weight shifting. Draw attention to how stopping distance shrinks with each method. HAZARD AVOIDANCE - PAGE 3 Superintendent of Public Instruction. The full curriculum and program information are available at

16 5. Instruct half the students to work on the quick stop while the other half go to the Quick Turn Course to learn the quick turn. Students should practice the three stopping methods at least two times. QUICK TURN Concepts: This drill teaches a technique which allows a rider to make a very quick, sharp turn. Instructions: Tell students they will learn a method of turning quickly to avoid possible hazard that may appear in front of them (e.g., a car running a red light). This technique involves leaning deeply into a turn, similar to what they practiced when doing the slalom and circle riding. Inform students to lean against their bicycles to observe how steep the angle can be and still hold weight and traction. Describe the process of performing a quick turn: 1. counter steer 2. lean and turning 3. look out of the turn 4. pull out of the turn Demonstrate the technique. Direct students to practice the quick turn technique while riding through the Quick Turn Course." Students should try the technique at least eight times. 5 MINUTES 6. Students return bicycles and helmets in numbered order. HAZARD AVOIDANCE - PAGE 4 Superintendent of Public Instruction. The full curriculum and program information are available at

17 Quick Stop Course Mark this course out with chalk, paint, or markers. The route has a marker telling the rider when to begin braking (at number 2) Enter the course at a moderate speed. 2. Begin braking. 3. Adult volunteers to spot the rider where the come to a stop. 4. Return to the start to wait for next run. Quick Turn Course Mark this course out with chalk, paint, or markers. The route gives the rider parameters to try to make their tight quick turn in Enter the course at a moderate speed. 2. Counter steer and lean into the turn. 3. Pull out of the turn to head in a predictable direction 4. Repeat 1 through 3 in the second course. HAZARD AVOIDANCE - PAGE 5